Pax of 8 for some Friday fun. We ran, lifted kettlebells and did some exercises. Details are a little fuzzy, but here are the highlights.
Warm up jog around the apartments sans bells. Complete with quick stops for some warm up exercises, SSH, Imperial Walkers, Windmills and Good Mornings. Once we completed the circuit, picked up the bells, racked them in the overhead position and walked over to the basketball court, our home of operations. Once there the group knocked out 10 overhead squats, 10 goblet squats and 10 iron ball squats. We split the pax in two groups, with 1 group running to the house of cats for 15 hand release merkins, the other hanging back for a pain station. The home base group lunge walked across the width of the court with your bell. They executed 10 overhead presses and 20 LBC’s on one sideline and 20 swings and 20 LBC’s on the other. Repeato until the partners return then we flapjacked for 2 rounds. After our 2 rounds posted on the line for some bell work, upright rows,……. and kettlebell windmills. Then split up again with 1 partner running with 20 squats and the other side lunging across the court with the bell. The lungers worked in 20 swings and LBC’s on each sideline. Flapjack for 2 rounds.
Mary
COT
